Workout of the Day at CrossFit Orillia.

If you have an established 1RM clean & jerk you should start at 65%. If you do not have an established 1RM you should begin with a load which allows crisp, snappy reps with no chance of missing, and plenty of room to add load.Add load after no fewer than two, no more than four good lifts.

Row 800mMax Handstand Pushups in 1:30

Rest 5 Minutes

Row 600mMax Handstand Pushups in 1:00

Rest 4 Minutes

Row 400mMax Handstand Pushups in 0:30

TIMECAP: 26:00

There are two scores for this workout: accumulative rowing time and accumulative handstand pushup reps.The clock for your handstand pushups begins precisely ten seconds after you complete the prescribed row distance, i.e. if you finish the 800m row at 3:00, your HSPU clock begins at 3:10, to allow for transition time.